Warm Up

3X

200 m run

10 Goodmornings  ( use a light bar )

10 walking lunges

Batwing 5 pause 5 sec at top

3 Wall walks

5 ring rows

5 each external/ internal shoulder rotation

8 Weighted hip extensions pause at the top for 2 Sec

 

Mobility

thoracic, shoulder,

 

10 Rounds with a 20 min time cap

3MU (alternate Rounds C2B pull ups 6  Ring Dips 6)

3 DEFECIT  HSPU 4″/2″ Scale a needed

 

 

 

 

Thursday August 21

Warm up

200 m run

Lunges

step ups

squats

Handstand hold 10 sec

 

10 min EMOM

Power Cleans

 

 

Met Con  AMRAP 12 min

10 HSPU

20 Box Jumps

10o M walking Lunge

 

 

 

Thursday July 17th

As a Reminder we have open GYM 7AM for monthly Members Monday Thru Friday

Open Gym During regular Class time is not permitted

Also this SATURDAY Class July 19th Is CANCELLED,  HOME WOD will be announced.

 

 

Warm Up

200 M Run 3X

10 Goodmornings

10  Step Ups

10 DB Plank Row 5each arm

10 GHD Back Extensions

10 K2E

 

STRENGTH

DEADLIFT

5 @ 40%

5 @ 50%

5 @60%

 

WOD FOR TIME

2-4-6-8-10-8-6-4-2

Deadlifts

Box Jumps 24/20

*Inbetween Rounds 200 m RUN W/ 20# sandbag

 

Wednesday June 11th ….NO 5:30 Class

On Schedule 6AM/8AM/11:00/4:30 C U There at CrossFit High Impact Puhi

*5:30PM Class Cancelled

 

 

Warm Up

2 Rounds

Jump Rope 1 min

15. Goodmornings

15 Hallow Rocks

THEN

3RNFT

5 Pull ups

10 Push Ups

15 squats

 

 

Strength

Deadlifts

5- @ 75

3-@85

1-@95

 

MET CON 5 Rounds For Time

10. Box Jumps Overs

15. Hallow Rocks

20. Wall Balls

25. DU (75s)

 

VOTE ARRYL KANESHIRO COUNTY COUNCIL

VOTE ARRYL KANESHIRO COUNTY COUNCIL

 

April 24th Thursday Crossfit High Impact

Dynamic Warm Up

200 m Run in between of each Round NFT

*HIGH KNEES

*BUTT KICKS

*SIDE SHUFFLE  R/L

*50 m Shuttle Sprint

STRETCH

3 Rounds NFT

just to finish faster in each round.  If not atleast be consistent with times

200m Sprint rest =time

400 m Sprint rest= time

600 m sprint rest=time

PULL UP PYRAMID

(Go up as high on the Pyramid as you can Unbroken, Starting with #1.  Your last UNBROKEN set is your # then back down the Pyramid.

Strength

7 min to Find Your 1RM Snatch( squat snatch is ok)

score for the day

1. Pull Up Pyramid Highest Unbroken #

2.  1 RM snatch

 

 

Monday August 5 CrossFit High Impact Puhi, Kauai HI

Warm Up

600 M run

2 rounds

15 Shoulder pass Thrus

15 Push up Plus

15 Sit ups

15 Back extensions

15 Squats

THE PUSH PRESS

THE PUSH PRESS

STRENGTH

SHOULDER PRESS 3 X 3

PUSH PRESS 5 X 5

WOD 3 ROUNDS FOR TIME

20 Russian KBS  (eye Level) 1.5/1 pood (53lb, 35 lb)

15  JELLY’S W/KB

JELLY= 1 R/ Lunge, 1 L /Lunge, 1 Goblet Squat, 1 Jumping Squat = 1

* This is all done w/ Kettlebell in the goblet position*

Tuesday July 30

Warm up

Jump rope 1 min

5 pull ups  (strict)

10 Walking Lunges

10  bridge raises

10 squats

30 sec Hanstand holds

Warm Up on Deadlift spend about 10-15 min to a weight your gouging to use

Wod

50 DU or 150 S

Then 3 rounds

Crossfits Hi’s version of “cinco #1

5 Deadlifts @ 75-80 %

5 Pistols  each leg (weighted KB 1.1/2/1. Pood optional)

90 ft Handstand walk in grass ( or shoulder tap modification)